Two- Three sets of:
Assault Bike x 45 seconds
Bodyweight Walking Lunge x 12 steps
Side Plank x 30 seconds each side
Ring Rows x 10-12 reps
Two sets of:
Double Kettlebell Sumo Deadlift x 10 reps
Kettlebell Farmer’s Carry x 100ft
A.
Four sets of:
Deadlift x 5 reps
(open your hands and reset at the bottom of every rep; build over the course of the four sets to today’s heavy 5 reps)
Rest as needed
B.
For time:
1000 Meter Row
30 Power Cleans (135/95 lbs)
15 Bar Muscle-Ups
Didn’t do A.
800M Run
10:44 – Wanted to be outside. Power cleans 10/8/6/6, BMU 2’s.
195-225
18:00
A.Deadlifts 4×5 225-245-265-285
B. Rx 13:05
row 3:42 pc singles 4:40 ish BMU as singles didn’t miss any
This was way fun!!
13:48
105# PC
15 STRICT PU
A. 1.5 m interval runs
B. Deadlifts: 275, 295, 315, 325
I didn’t push these after the speed work.
C. Untimed 15 c2b pull-ups and strict ring dips
Deadlift: 225,275,315,355
For time: 11:51
* I did 5 MU and couldn’t get back up there so I switched to chin-ups/ring dips
15:32 RX